CrossFit Bartlesville – CrossFit

BARBELL

Deadlift (1 x 5 @ 82.5% of 1 RM)

Front Squat (3 x 1 @ 92.5% of 1 RM)

BODY-WEIGHT ONLY

Metcon (Time)

For time / 20 cap: 40-30-20-10 Air Squats, Hollow Rocks, Hand-release Push ups, *Run 200m or Row 250m after each round

METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 18: 7 Ground to Overhead (Clean & Jerk or Snatch) 95/65 | 75/55, 9 Lateral Burpee Over Bar , 32 Double-unders or 96 Single-unders (32 points either way) (1 round = 48 points)

KICKER

Metcon (AMRAP – Reps)

Max UB Front Squats 95/65 | 75/55